Sunday 3.2.14 By Coach BlakeWODNo Comments Today is Belmar’s St. Patrick’s Day Parade. We’ll be hanging at the box after open gym. We’ll have some snacks, drinks, and games but please feel free to bring your own as well. Open Gym 11-12, judges will be here if you’re doing 14.1. March 2, 2014
Friday 2.28.14 By Coach BlakeWODNo Comments Opener: Bench Press 10RM Headliner: Amrap3 x 5 Rounds 15 KB Swings (53#/35#) 12 Wall Balls (20#/14#) 9 HRPU Rest 1 Minute Closer: 2 minutes – Sled Push MD February 28, 2014
Thursday 2.27.14 By Coach BlakeWODNo Comments Opener: Front Squat 5-5-5 Headliner: Amrap20 16 Cal Row 12 V-Ups 8 Push Jerks (135#/95#) 4 Muscle Ups Closer: TBA February 27, 2014
Wednesday 2.26.14 By Coach BlakeWODNo Comments Opener: Hang Power Clean 3RM Headliner: 10 down to 1 Deadlifts (225#/155#) Box Jumps (30″/24″) Closer: Tabata Situps February 26, 2014
Tuesday 2.25.14 By Coach BlakeWODNo Comments Strength: EMOM10 Odd: 2 Weighted Pullups Even: 2R/2L KB Snatches Metcon: 10RFT 5 Burpees 3 HSPU 1 Rope Climb (15′) Finisher: 500m Sprint February 25, 2014
Monday 2.24.14 By Coach BlakeWODNo Comments Strength: Shoulder Press 3-3-3-3-3 Metcon: “Elizabeth” 21-15-9 Squat Cleans (135#/95#) Ring Dips Finisher: 3 rounds Hollow Body Rocks :30 on / :30 off February 24, 2014
Saturday 2.22.14 By Coach BlakeWODNo Comments Ivy’s 26th bday Partner WOD! AMRAP26 1 bar & 1 MB per team (95#/65#) (20#/14#) Between each movement: 200m MB Run 6 burpees 26 box jumps (30″/24″) 26 HSPU 26 MB pushups 26 thrusters 26 pullups 26 front rack lunges 26 ring dips 26 hang power cleans 26 med ball sit-up (20#/14#) 260 du’s February 22, 2014
Friday 2.21.14 By Coach BlakeWODNo Comments Strength: Back Squat 5-5-5 Metcon: 2 Rounds In 4 minutes: Row 400m Max Wall Balls (20#/14#) rest 1 minute In 4 Minutes: Run 400m Max KB Swings (53#/35#) rest 1 minute Finisher: Plank Hold – ME February 21, 2014
Thursday 2.20.14 By Coach BlakeWODNo Comments Opener: Turkish Getups 10-8-6-4-2 Headliner: 1K Row then 21-15-9 Shoulder to Overhead (115#/75#) T2B then 200m Farmer Carry (24kgs/16kgs) Closer: TBA February 20, 2014
Wednesday 2.19.14 By Coach BlakeWODNo Comments Opening Act: Weighted Ring Dips 3-3-3-3-3 Headliner: 5 Rounds 30 Air Squats 20 HRPU 10 Hang Power Cleans (135#/95#) Rest 1 Minute Closer: TBA February 18, 2014